| Thursday |
| Warm up |
| – 2x: Jumping jacks x 12 + Sprawl to stand x 5 + yoga push ups x 5 – 3x: Step through position knee rotations x 10clock/10counter + shin box waves x 10 total – Frog stretch x 2 minutes |
| Strength |
| 1) 3x: Heels elevated goblet squats x 8 + Partner hamstring curls x 6 2) Front Squats: 5-5-5-5 3) 3x: Weighted step ups w/knee drive x 16 alternating + DB Forwarded raises x 10 + DB Lateral raises x 10 4) 1>10 Barbell curl + 10>1 Barbell high pull |
| Work |
| Remaining time: – Bike 500m – Mt. Sliders x 40 – Chin over ring knee tuck x 15s (hanging knee tuck as scale) – Rotational slam ball throws x 10 alt (jog to ball) |
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